This is an all-time great Bulgarian split squat video. Not joking at all. Reminds me of the very first time I tried them and was wondering why my glutes and hams were biting me so hard the next day instead of my quads. BSS' are actually two completely different exercises with similar movements. If you have serious enough back issues, do the leaning BSS instead of RDLs.
She is impressive throwing those down. Freakin down and deep. Whew! I'll have to practice some. I work on concrete all day and have some core and back instability.
Thank you for being an exceptional PT. I am obsessed with the information you share. It is about time an EXCELLENT Dr. PT gives really solid information to people about form and function. I am always severely disappointed in the PTs my clients tell me they have visited. Most of the PTs here just tell the patient to do 10 of something and walk away. This leaves the patient vulnerable to injury and leaves the potential for the patient to not get improvement in their problem. This is completely unacceptable in my opinion.
I had the same issue, my physio advised me to do standing fire hydrants with a resistance band beforehand and it fixed it immediately. My glute medius was just not activating when I was doing any leg exercises and the hydrant seems to wake it up
@@gmanGman12007Nah I genuinely think shes just got beautiful legs in general. Slender and feminine, yet toned and strong af. Better than the women with 30 inch quads lol
Talking about the first clip: in diagrams like this, i wish there was a bit more emphasis on what actually makes the difference in muscle focus, a forward lean results in a bigger range of motion about the hip whereas upwards posture creates more range of motion about the knee. Enphasizing the upper body position is nice because it shows probably the best cue for allowing the different ranges of motion, but it doesnt give as intuitive an understanding of what youre actually trying to do.
No no no. Its all about where the knee is in the bottom position. When she leaned forward, in the bottom position her knee was above her ankle. When she was upright, her knee ended up passing her toes, thus targeting quads more. Thats all there is to it. If your knees pass your toes when youre in the bottom position you hit the quads more. I apply this to the leg press machine. Move your heels a bit below the plate where your feet go. Just dont go all out and put your usual weight. Work your way up slowly so you dont mess up your knees.
@@renem8130 this is exactly what I'm talking about, you have a good understanding of what to do to target different muscles, but you don't seem to understand exactly why the different positions target those muscles. When the knee goes over the toe, that's a greater angle of flexion in the knee, and therefore a greater range of motion for the quad (whose primary purpose is knee extension) having knee directly over toes limits the flexion at the knee but increases flexion at the hip, which puts the glutes through a fuller range of motion. So you have a great understanding of squat style movements and how to bias quads over glutes, but are you able to take that information and transfer it to a row or a press of some sort?
I was the same. After about 6 weeks im more stable, but its still a work in progress. You can try moving your bench leg out slightly more to give you a wider base or support. But my glute medius has been getting thrashed with these things for awhile now but thats how you build that stability
I just found a possible reason for my hip impingement problem, also for my knee pain. What are the consequences of bad execution of this movement on the hip? Thank you very much! Greetings from Medellín, Colombia.
I notice both my knees shake when doing this exercise and have knee pain. When I use the band, just below my knee, it feels great and no shaking. Will I ever be able to do it without the band? Thanks for the suggestion. It really works.
Yes you will. After a little while of resisting against the band, you should start to feel the mind muscle connection with your glute medius like middle glute and your hip and you will not have to use the band anymore. Like he said in the video, think about “screwing” your foot into the ground and keeping your leg locked in and rock solid to the ground and it forces you to open up your hip a little bit. Try a set without the band and REALLY focus on screwing your foot and tightening the outer part of your hip to keep your leg straight. Really focus for wvery second of every rep and thats the proper way to do it. The band is helping you build that mind muscle connection and after a few weeks you shouldnt need it anymore
A coach told me that if right knee forward, left hand holds the KB. Using the band on the right knee..I see she holds the weight with the right hand as well. Difference? Effect? More glute engagement?
Man, doing a bulg split squat regardless is gonna toast your quads, glutes and hamstrings...Just make sure your knee is aligned like this guy said. This is the squat of all squats. All that weight on 1 leg, and then add dumbbells for more weight and you have what is imo the best leg builder.
No. You ahould be doing these with barefoot shoes or without shoes altogether. Arch support shoes are actually horrible for you and make those problems worse over time by weakening the support structure of your foot
split squats or one leg movements trigger severe pain in the lowest part of of my back, what can i do for a sacrum or piriformis stretch? is that even what’s needed? please help you’re the best physical therapist i’ve ever came across
Dude is still out here not crediting the clips he adds to. Please stop and just throw the og creators name in the description. EDIT: I noticed you have started to credit them recently, good stuff.
Not 99 percent. But tell me that you have really implemented something he showed and it DIDNT work. He has helped me fix several imbalances for absolute free. What a great place to learn about weightlifting and being active in general
Isn't that bench a bit high? I've been taught that the back foot doesn't have to be that super high. You can just use a step. But balancing on your toes (shoes off) on the elevated platform is key
I bulgarian is a larger range of motion and really focuses all your weight onto that leg, whereas the kickstand squat still uses your back leg for drive, even if its just a little bit. I look at kickstands as assisted bulgarians
I wish there was a way to cue that alignment without having to use a band. My setup won’t really allow for that and then the exercise starts to take too long as well
He said it in the video if you were paying attention. “Screw” your foot into the ground and try to use your hip to keep your knee SLIGHTLY turned towards the outside. If you are trying to cue your leg, with screwing the foot and torquing the hip SLIGHTLY towards the outside it will keep you in alignment. It only feels like you are screwing outside as long as you do it slightly. The band is forcing you to do that against the resistance, so you have to try to replicate that movement
How can one hold the balance in the “stacked” position without putting quite a bit of weight on the back foot? You are supposed to only put 10% weight there. In the stacked position the foot is under the shoulder which would put one out of balance.
Its really not a problem. When you shift back it does transfer some weight to the back foot, but because of the hip hinge, it takes a decent amount of glute to get back to standing position. Also check your foot placement. The first part of the first clip is how to determine where to put the foot. I havent had any issues with balance hinging back and im relatively new to the gym
Hamstring? Don't you mean Quads? You can't focus on hamstrings, you'll always be using the glutes more, there are way better exercises for hamstrings, like Leg Curls.
Just as the girls video said, vertical torso for quad focus, leaning forward with a hip hinge for glutes. I mean they are two different exercises really, so do which ever one you are trying to do
I am a professional Natural classic Champion a International Champion training 49 years Still Competing never once did those you don’t need them repeat you do not need them don’t do them save your knees
